Long Island personal trainer Ryan Sullivan of Sci-Unison Fitness discusses injury prevention and treatment options. 1/18/2012
- Warm up thoroughly before your workout. A few super light sets for 28-25 reps will do the job. A few minutes of cardio can also help. The cardio will also help to circulate blood and increase of the onset of any pre workout supplements.
- Wear the proper attire. If it is cold out, wear warm clothes to keep the muscles warm and functioning well. Heat promotes blood flow, so why be cold ?
- Lift with proper form. Cheat reps have thier place here and there, but too much cheating and lead to injury
- Push yourself, but be aware of your limitations
- Dont push too hard too quick. After a long layoff, or scheduled break, give your body 1-2 weeks of light to moderate lifting to prep for the big stuff
- Ice for swelling and heat for healing. Ice restricts blood flow to combat swelling. Heat promotes blood flood and nutrient delivery once swelling is over
- Avoid overtraining. Listen to your body. Dont be scared of taking 7-14 days off from the gym. You will come back stronger and fully recovered
- If you have current injuries, try to use sleeves and wraps to aid the injury or injury prone bodypart
- Warm bath with epsom salt followed by stretching is very beneficial for nagging injuries
- DMSO + muscle rub can help alleviate pain
- Vitamin C helps with injuries. It works to repair collagen and makes new protein for skin, scar tissue, tendons, and ligaments
- Glucosamine and chondroitin also effectively combat joint pain.